CrossFit Factory Square – CrossFit

Gymnastics

Metcon

Metcon (Weight)

Weighted Ring Dips

5-5-5-3-3-3-1-1-1
In comments record your final set of 5 weight final set of 3 weight

Metcon

Metcon (Time)

7 Rounds for time:

14 Chest to Bar Pull up

7 Hand Stand Push-ups

Modifications:

a. banded pull ups, modified hspu or pike push-ups or abmat plate hspu

b. ring rows, modified hspu or pike push-ups or abmat plate hspu

Accessory work:

Ghd sit ups 5 x 10

Ghd Hip Extensions or reverse hypers 5 x 10